Low-GI Zesty Spinach, Bean & Quinoa Soup

Warm up with this Low-GI Zesty Spinach, Bean & Quinoa Soup! Ready in just 45 minutes, this comforting one-pot soup combines earthy baby spinach, tender white kidney beans, nutty quinoa, and simmered aromatics infused with warm curry powder and nutmeg.

Offering 11g of plant-based protein and high dietary fiber per bowl, it’s a light, nutrient-packed option designed for insulin resistance, PCOS, and steady metabolic health.

Glycemic Index Profile

Synergistic Effect

The combination of plant-based fiber from white kidney beans, quinoa, and vegetables creates a bulky, slow-digesting liquid matrix. Adding healthy fats like extra virgin olive oil helps smooth out carbohydrate absorption, keeping your postprandial glucose stable.

Print Recipe

Low-GI Zesty Spinach, Bean & Quinoa Soup

Courses: Lunch, Sides, Soup

Total Time 45 mins

Servings: 4 Calories: 259

Description

Savor this Low-GI Zesty Spinach, Bean & Quinoa Soup! Featuring wilted baby spinach, white kidney beans, nutty quinoa, and warm curry spices in a savory broth. Formulated for insulin resistance, PCOS, and clean metabolic energy.

Ingredients

Servings

• 2 T best-quality extra virgin olive oil
• 1 purple onion, peeled and coarsely chopped
• 1 thick carrot, peeled and coarsely chopped
• 1 cup chopped celery, including leaves
• 3 cloves garlic, passed through a garlic press
• 1 t sea salt
• Pinch freshly ground black pepper
• 6 cups low-sodium chicken or vegetable stock, or water
• 2 vegetable or chicken vegetable bouillon cubes
• 2 cups chopped tomatoes
• ½ cup well-rinsed quinoa
• 2 cups white kidney beans, well rinsed and drained
• 1 t curry powder
• Pinch ground nutmeg
• 3 cups baby spinach leaves

Instructions

1. Heat oil over medium heat in a large soup pot or Dutch oven. Add onion and sauté over medium-low heat until translucent.
2. Add carrots, celery, garlic and salt. Sauté until vegetables are golden, about 5 minutes.
3. Add stock or water. Unwrap bouillon cubes and add to liquid. Add tomatoes, quinoa, beans and spices. Bring to a boil, then cover and simmer over low heat for 15 to 20 minutes, or until the quinoa is tender.
4. Add the spinach and cover. Cook briefly, just until leaves are wilted.
5. Season with salt and pepper and serve.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 259kcal

% Daily Value *

Total Fat 9g14%

Saturated Fat 1g5%

Sodium 2467mg103%

Potassium 854mg25%

Total Carbohydrate 28g10%

Dietary Fiber 9g36%

Sugars 9g

Protein 11g22%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This recipe is nice and  light. You may want to pair with chicken breast to get your protein up and also for satiety.

Keywords: low gi spinach soup, blood sugar friendly soup, insulin resistance soup recipe, pcos friendly quinoa soup, low glycemic bean soup, healthy vegetarian low gi soup